So, I've been battling for many months now trying to regain some kind of happy work/life balance as I do silly hours at my job(s), and due to this struggle, training has bobbed along ok, but now I've kind of resigned myself to the fact it's unlikely I'll ever recapture the ideal lifestyle balance I had a decade ago when I was competing. My life has moved on and is more complex now. It's not going to get better!

So kind of accepted that training needs to be forced to fit in with this, and want to make a concerted effort in the gym again. No big plans, just doing it for me right now. It's very motivating that some of you have already shown an interest in this. I hope I can live up to expectations, although I fear my very simple and straightforward approach might not make as exciting reading as you think!

Hi Toby, my best look was probably around 76-77kg which was the kind of weight I took to the 2006 worlds. I've competed a bit lighter than this but been flat, and also competed heavier and been a bit off. Guess at it's lowest my bodyfat would have been about 5-6%, but never had it very accurately measured and was always done with calipers. Right now I'm a bit down on size, and holding maybe 12% (ish) bodyfat, give or take.

Yes, I pair up the exercises as written. The first block is actually a tri-set, and the others are super-sets. So for example I would perform a set of bent over rows, then move straight onto shoulder presses. Take a rest, then repeat. I compress the workout time this way and increase intensity.

Some exercises are done straight, like squats and deads. I like to push these really hard and as a result they take a lot out of me, so I dont fancy supersetting those, and usually just sit down for a couple of minutes, catch some water and get my breath back before set 2. As mentioned above I seldom do any more than 2 work sets for anything but I do take each one fully to failure.